3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. 3-position hang squat snatch (1 high + 1 above knees + 1 below knees), 6 x 1 light/moderate; begin a set every :90
B. Back squat, 3 x 3-5, 42X1; 3:00 rest
C1. Strict weighted pull-ups, 3 x 2-4, 21X0 – sub max up to :30 supinated chin-over-bar hold if at least 3 strict reps is not achievable; :60 rest
C2. Seated on floor DB shoulder press, 3 x 5-6, 21X1; :60 rest
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For time:
500m row – post results in the comments section!
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3 rounds not for time:
15 light reverse hypers
:30 hollow rock
Post results to comments.
AM
15:00 Assault Bike @ Z1
PM
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side sleeper stretch
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5 rounds @ 70% effort:
2 strict muscle-ups
4 strict handstand push-ups-ups
6 med ball over the shoulders
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A1. Terminal knee extensions, 3 x 30/side w/hard flex @ back; :60 rest
A2. Reverse hypers, 3 x 7-10 moderate/tough; :60 rest
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walk out to tracks and back
500m row: 1:30
500m Row: 1:51